MonStar's Walking on the Westside!

[M.J.H.]

Monday; 7-25-2005​

DE Bench (50 minutes, 25 sets)

Speed Incline Bench Presses:

155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3

Some decent sets of speed incline presses today, definitely a lot different than regular speed benching. The extended ROM on the incline bench really makes it a bit more difficult to have any kind of decent bar speed at all, oh well.

Smith-Machine Military Presses / Seated DB Lateral Raises: (superset)

195 x 8 / 30's x 9
195 x 8 / 30's x 8
195 x 6 / 30's x 8

These 3 supersets here today really honestly completely beat the hell out of my shoulders. I absolutely love military presses seated in the smith-machine, really great for hitting my delts. And doing these back to back with seated DB lateral raises really finished off my shoulders. My delts are still cramping up writing this.

Upright Rows:

135 x 6
135 x 6
135 x 6
135 x 5

My shoulders were trashed, these were just icing on the cake.

Rope Cable Pressdowns:

Stack x 5
Stack x 5
Stack x 5
Stack x 5
Stack x 5

Ouch, 5x5 with the rope was painful. I LOVE rope pressdowns they really let me squeeze the balls out of my triceps a lot more than other exercises.

Flat DB Flyes:

55's x 12
55's x 12

Did a 2 quick sets of 12 on flat flyes to finish my chest. I haven't done flyes in months and months and months. These felt great, however, they were definitely a little painful. Whatever.

Diet/Supplements:

Preworkout: 2 scoops of weight-gainer + skim milk, 5mg M1T
During Workout: 24 oz. Gatorade + 5g creatine
Postworkout: 1 scoop of whey protein + skim milk
Meal 1: oatmeal + skim milk + raisins
Meal 2: 1% cottage cheese + yogurt
Meal 3: 1/2 whole-wheat peanut butter sandwich
Meal 4: tuna wrap
Meal 5: whole-wheat turkey & cheese sandwich
Meal 6: 10 tbsp. peanut butter
Meal 7: ground beef + tomato sauce
Meal 8: 2 scoops of whey protein + skim milk

Wow, my last meal tonight was about a 1/2 jar of peanut butter. I got home from having a little too much fun and was STARVING. So I almost finished a full jar of peanut butter.

Sleep: 8 hours.

 

[DeadBolt]

Monday; 7-25-2005​

DE Bench (50 minutes, 25 sets)

Speed Incline Bench Presses:

155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3

Some decent sets of speed incline presses today, definitely a lot different than regular speed benching. The extended ROM on the incline bench really makes it a bit more difficult to have any kind of decent bar speed at all, oh well.

Smith-Machine Military Presses / Seated DB Lateral Raises: (superset)

195 x 8 / 30's x 9
195 x 8 / 30's x 8
195 x 6 / 30's x 8

These 3 supersets here today really honestly completely beat the hell out of my shoulders. I absolutely love military presses seated in the smith-machine, really great for hitting my delts. And doing these back to back with seated DB lateral raises really finished off my shoulders. My delts are still cramping up writing this.

Upright Rows:

135 x 6
135 x 6
135 x 6
135 x 5

My shoulders were trashed, these were just icing on the cake.

Rope Cable Pressdowns:

Stack x 5
Stack x 5
Stack x 5
Stack x 5
Stack x 5

Ouch, 5x5 with the rope was painful. I LOVE rope pressdowns they really let me squeeze the balls out of my triceps a lot more than other exercises.

Flat DB Flyes:

55's x 12
55's x 12

Did a 2 quick sets of 12 on flat flyes to finish my chest. I haven't done flyes in months and months and months. These felt great, however, they were definitely a little painful. Whatever.

Diet/Supplements:

Preworkout: 2 scoops of weight-gainer + skim milk, 5mg M1T
During Workout: 24 oz. Gatorade + 5g creatine
Postworkout: 1 scoop of whey protein + skim milk
Meal 1: oatmeal + skim milk + raisins
Meal 2: 1% cottage cheese + yogurt
Meal 3: 1/2 whole-wheat peanut butter sandwich
Meal 4: tuna wrap
Meal 5: whole-wheat turkey & cheese sandwich
Meal 6:

Sleep: 8 hours.

Looks good big guy!

I agree Smith MP's ss'ed with side laterals...they are an awsome combo! I use to do those alot and loved the same combo!!

 

[Jill]

Happy 1 month journal anniversary

 

[Seanp156]

Happy 1 month journal anniversary

Congrats on that indeed Monstar .

 

[M.J.H.]

DeadBolt: Thanks man, I appreciate the feedback. And military presses supersetted with laterals are friggin' awesome for my shoulders, I love the combo.

Jill: Aww, thank you.

Seanp: Thanks man, appreciate it.

 

[M.J.H.]

Tuesday; 7-26-2005​

ME Deadlift (55 minutes, 27 sets)

Suspended Good Mornings: (bar set at waist level)

135 x 3
185 x 3
225 x 2
245 x 1
265 x 1
285 x 1
295 x 1
305 x 1
315 x 1!
325 x Miss

Nice sets today of suspended good AM's, beat the hell out of my lower back pretty bad. I worked up to 3 plates for a single, not too bad for starting from the bottom. Really hit my lower back hard, along with my hamstrings.

Nautilus Seated One-Leg Curls:

120 x 8
120 x 8
120 x 8

Skipped 2 sets of 12 with SLDL because my lower back was cramping up like crazy from the good AM's. 3 quick sets of 8 with one-leg curls, not too bad.

Support Rows:

300 x 2
300 x 2
300 x 2
300 x 2
300 x 2
300 x 2
300 x 2
300 x 2

OUCH, 8 sets of 2 on the support rows really beat my lats up pretty damn bad. Used 6 plates for 8 sets of 2, underhand grip. Really pumped myself up for each of the 8 sets. Hit my lats really hard.

Rope Cable Pull-Throughs:

Stack x 12
Stack x 12

Two quick sets of pull-throughs today, really hit my hamstrings and lower back hard. My hamstrings were burnt out completely after these 2 sets of 12.

BTN Cable Pulldowns: (wide-grip)

185 x 11
185 x 11
215 x 5
215 x 5

Used a very wide grip on these BTN pulldowns, finished off my workout with these. Hit my biceps, rear delts, and lats with this wide-grip.

DAMNIT! I totally forgot to do a few sets of shrugs today, whatever.

Diet/Supplements:

Preworkout: 2 scoops of weight-gainer + skim milk
During Workout: 24 oz. Gatorade + 5g creatine
Postworkout: 1 scoop of whey protein + skim milk
Meal 1: oatmeal + skim milk + raisins
Meal 2: 1% cottage cheese + yogurt
Meal 3: 1 bag of peanuts
Meal 4: whole-wheat turkey & cheese sandwich
Meal 5: whole-wheat tuna sandwich
Meal 6: chicken noodle soup
Meal 7: 2 scoops of whey protein + skim milk, 1/2 whole-wheat turkey sandwich
Meal 8: 1 scoop of whey protein + skim milk

Sleep: 8 hours.

BTW, nothing feels better than being single!

 

[shiznit2169]

BTW, nothing feels better than being single!

you and your girlfriend broke up? Is that what i am reading?

 

[M.J.H.]

shiznit:

 

[Riverdragon]

Glad I read your journal today. Today is shoulders and I am going to try those supersets and see how it feels.

 

[M.J.H.]

Riverdragon: I'm telling you man, if you've never supersetted overhead presses with lateral raises you're really missing out. Doing that a while back really kickstarted my shoulders. Lately for whatever reason, though, my traps seem to be overtaking my shoulders, visually, at least.

 

[DeadBolt]

Sorry to hear ya broke up with her...sounds like you don't mind though LOL. I had me one of them...I enjoyed the day I split with her!!! Cause the next day was my first day of a new semester....had to have gotten like 15 numbers that day LOL!!

Killer w/o man!!! 315 on the gm's is killer!!!!

 

[Seanp156]

Sorry to hear ya broke up with her...sounds like you don't mind though LOL. I had me one of them...I enjoyed the day I split with her!!! Cause the next day was my first day of a new semester....had to have gotten like 15 numbers that day LOL!!

Geeez how'd you manage 15? Come on now, you must show me the way of the pimp .

 

[DeadBolt]

Geeez how'd you manage 15? Come on now, you must show me the way of the pimp .

Well you figure I had 5 classes that semester. So as soon s I got in...always early I would go sit and chat with one girl. As class started I would change seats next to another then as I walked out of the class I would partner up with one while we walked to our cars. So thats 3 per class 5 classes = 15. And in the chance I didn't get a girls number...I would always find some random hot ones walking around the halls and play the I'm lost and from florida bit! That one always worked....they love the beach story shit.

 

[Seanp156]

Haha, you're rediculous .

 

[M.J.H.]

DeadBolt: LOL, that's really hilarious. I'm the same way though honestly, when I'm single I get girls numbers everywhere I friggin' go. Especially when I'm riding around in the Lexus, lol.

Seanp: He's a P.I.M.P.

 

[M.J.H.]

Wednesday; 7-27-2005​

Rest

Nautilus Crunches:

180 x 20
180 x 20
180 x 20
220 x 8
220 x 8

Some decent sets of crunches today, nothing too exciting though.

Reverse BB Wrist Curls:

65 x 15
65 x 15
65 x 15
65 x 15
45 x 40

My forearms were still sore from doing them a few days ago and today I hit them hard all over again. Nice sets today, good pump in my forearms, for sure.

Smith-Machine Calf Raises:

285 x 15
285 x 15
285 x 15
285 x 13
195 x 15

Finished up with 5 quick sets of calf raises. Nothing too bad today.

Diet/Supplements:

Preworkout: 1 scoop of whey protein + skim milk
Postworkout: 1 scoop of whey protein + skim milk
Meal 1: oatmeal + skim milk + raisins
Meal 2: whole-wheat tuna sandwich
Meal 3: 1% cottage cheese + yogurt
Meal 4: whole-wheat tuna sandwich
Meal 5: 1/2 whole-wheat peanut butter
Meal 6: 3-4 tbsp. peanut butter
Meal 7: 2 scoops whey protein + 2% milk

Sleep: 8 hours.

 

[BritChick]

Still going strong with this journal I see Mike... good job.
Training and diet looks awesome.
LOL @ 10tbsp peanut butter... it's just so damn hard to stop!

 

[DeadBolt]

See thats my downfall...the second they see my hoopty its all over LOL. Thats why I gotta keep them as far away from my car as possible.

 

[Saturday Fever]

Really impressive ME day. Nothing seems to be falling behind or causing failures. That's a really good sign. You're in a total groove right now.

As far as your traps blowing past your shoulders, it's probably due to the amount of weight you've been putting on your traps with the heavy pulling and such. Although the last round of pics wouldn't lead anyone to believe your shoulders are lagging. Your traps are just exploding.

 

[M.J.H.]

BritChick: Hey! Thanks for stopping by, haven't seen a post from you in ages. How is everything? Yeah lately my diet/training has been pretty solid. So no complaints at this point. I just finished up a M1T cycle for around 4 weeks at 15mg a day, and now I started Nolva. So its definitely nice to be getting my boys back to their right proportions, lol.

DeadBolt: LOL, that's hilarious bro. I had a Prelude before my Lexus all hooked up that girls seemed to love, too. So my car always helps me game, that's for sure, lol.

SF: Hey man, thanks for stopping by. My lats are killing me today! I think the 8 sets of 2 with support rows was a great way of blasting my lats. I can't wait to get in the gym tomorrow for my bench ME day. I'm thinking about shooting for a 405 lbs. decline single or a 365 lbs. flat single. We'll see how I feel come tomorrow morning. Any ideas for the rest of my ME bench day tomorrow? Or my DE deadlift day?

BTW, I do really think my traps are growing like weeds lately. I don't know what I've done differently. Usually my shoulders always appear much much larger than my traps---but lately my traps have really taken off. But oh well, I'm not complaining.

 

[soxmuscle]

what was that weight gainer you used? cytogainer possibly?

 

[M.J.H.]

soxmuscle: You got it bro, Cytogainer. I'm probably going to order more when I I get a chance. I'm not a fan of this flavor it's banana cream. The last bottle I had of the stuff was choclate mint which was friggin' great. Tasted like mint choclate chip ice-cream.

 

[M.J.H.]

Thursday; 7-29-2005​

ME Bench (45 minutes, 22 sets)

Decline Bench Presses:

135 x 3
185 x 3
225 x 3
275 x 2
315 x 2
365 x 1
405 x 1!
425 x 1!

Huge, HUGE, huge PR today for decline bench. I was more than pleased with 405, and 425 was just absolutely insane. Came up slow but whatever, I locked it out, I don't give a f*ck. After 405 my spotter was like "dude you can hit 425." So that pumped me up a little bit and I hit 425 without much of a struggle.

Incline Bench Presses: (wide-grip)

225 x 6
225 x 6
225 x 6
225 x 6

Good sets today of inclines, used a very wide grip. Wanted to see how it felt with such a wide grip and its definitely a different kind of feeling. Hit 4 sets of 6 with 225, not bad.

Overhead Rope Extensions / Cable Pressdowns: (superset)

160 x 12 / Stack x 7
160 x 10 / Stack x 6
160 x 8 / Stack x 6

I absolutely love supersetting 2 styles of pressdowns talk about a great pump in my triceps. Started with overhead rope extensions and moved onto some quick pressdowns. Nothing too bad today.

Seated DB Front Raises:

35's x 10
35's x 10

Nautilus Pec-Deck Flyes:

180 x 12
180 x 12

Finished up today with some front raises and then 2 quick sets on the pec-deck. Nothing too extreme today. My triceps were completely shot from the supersets.

Diet/Supplements:

Preworkout: 2 scoops of weight-gainer + 2% milk
During Workout: 24 oz. Gatorade + 5g creatine
Postworkout: 1 scoop of whey protein + 2% milk
Meal 1: oatmeal + raisins + skim milk
Meal 2: whole-wheat tuna sandwich
Meal 3: 1/2 whole-wheat peanut butter sandwich
Meal 4: whole-wheat tuna sandwich
Meal 5: 1% cottage cheese + yogurt
Meal 6: whole-wheat turkey & cheese sandwich
Meal 7: 3-4 tbsp. peanut butter
Meal 8: MRP bar
Meal 9: 2 scoops whey protein + 2% milk

In case you didn't notice I was STARVING today!

Sleep: 8 hours.

 

[soxmuscle]

Thanks MonStar. Even if we have our disagreements at times, it has to be noted that your doing a real good job on westside.

 

[WATTS]

DAMN!!!! 425 for a single is F-ing great! Workouts are looking superb keep it up

 

[Saturday Fever]

I've always noticed roughly 30lb difference in what I can decline and what I can flat press. By my body's math, you're benching 395.

 

[M.J.H.]

soxmuscle: It's all good man, thanks for the support.

WATTS: Thanks dude, I was pretty damn impressed with myself today. Lately I've been eating a lot more, carbs and protein especially and just keeping the crap out of my diet. And I really think it's paying off. I've lost a little bit of fat in my midsection---and my strength gains have been awesome.

SF: Ouch, 395 sounds pretty damn close to my all-time goal of 405 on bench. I guess we'll see what happens these next few weeks or so. I want to do another M1T cycle in the next couple months. Any ideas for my DE deadlift session tomorrow?

 

[Seanp156]

Your decline bench is higher than your flat?

 

[ihateschoolmt]

Your decline bench is higher than your flat?

A lot of people are stronger on decline.

 

[DeadBolt]

A lot of people are stronger on decline.

Most people are LOL. Shorter ROM for many people.

MIKE Hot dog man!!!! Awsome pressing there my fine fellow! 425 is friggin killer...I'm blown away! I can't wait till your ME flat press....I know you'll blow 405 away my man!